475 Water Ave, Montrose, CO
(970) 209-4222

WOD Pre-Teens

Check out our Programs page for more info about the CrossFit Pre-Teens Program or find Class times on the Schedule page.


Pre Teens: 7 June, 2017

Warm Up: Jump Rope Warm Up then 30 seconds each of: PVC pipe Good Mornings Low Box Jumps Push Ups Skill: Front Squat Workout: 5 Rounds: Run 200m 8 Front Squats 6 Box Jumps 1 Wall Up Skill: Front Flip Progression
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Pre Teens: 5 June, 2017

Warm Up: Mixed Tabata: Squats Push Ups Sit Ups Kipping Swings Skill: Rope Climbs Workout: 2 Min AMRAP: 7 Wall Ball 7 KB Swing (rest) 2 Min AMRAP: 7 KB Swing 7 Burpees (rest) 2 Min AMRAP: 7 Burpees 7 Wall Ball Skill: 3 sets of MAX strict pull ups
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Pre Teens: 2 June, 2017

Warm Up: Med Ball Warm Up Skill: Push Press Workout: 20 Cal Row 15-12-9 Push Press Toes to Bar then… 20 Cal Row Skill: Plank and Agility Ladder
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Pre Teens: 31 May, 2017

Warm Up: 5 Squats-> Forward Rolls 5 Push Ups-> Backward Lunges 5 Tuck Jumps-> Hurdle Over Under 5 V-Ups-> Progressive Single Leg Lateral Hops Skill: DB Front Lunges Workout: 5 Rounds: 45′ DB Front Lunge 16 Box Jumps Skill: Max Reps Wall Ball in 1 min x 3
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Pre Teens: 29 May, 2017

Warm Up: Mixed Tabata: Hanging Knee Raises Squats Burpees Shuttle Run Skill: Kettle Bell Swing Workout: 10 Min AMRAP: Run 100m each round Increase by 3 reps each round 3 Push Ups 3 Kettle Bell Swings 3 Sit Ups… Skill: Handstand Skills and Drills
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Pre Teens: 26 May, 2017

Warm Up: 10 Squats-> Forward Rolls 10 Sit Ups-> Spiderman Stretch 10 Shoulder Touches-> Roving Plank 10  Lateral Hops-> Broad Jumps Skill: Back Squat Workout: Death By: Back Squat Push Ups Skill: Dodgeball
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Pre Teens: 24 May, 2017

Warm Up:   2x Through: Run 200m 10 Sit Ups 10 Squats 10 Push Ups 10 Tuck Jumps Skill: Kettle Bell Swings Workout: 21-15-9 Box Jumps Kettle Bell Swings Double Unders Skill: Power Clean Skills and Drills  
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Pre Teens: 22 May, 2017

Warm Up: Jog 200m 2x through: 10 Squats-> Bear Crawl 10 Push Ups-> Lunge Walk 10 Kipping Swings-> Backward Lunge Walk Skill: Medicine Ball Clean Workout: Team WOD: 3x through: Row 15 cals 9 Sit Ups 7 Medicine Ball Cleans 5 Pull Ups Skill: Plank Games Max Wall Ups
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Pre Teens: 19 May, 2017

Warm Up: 2x through: 10 Kipping Swings 20 Lunges 10 Squat 10 Push Ups Skill: Med Ball Clean Workout: 4 Rounds 200m Run 10 MBC 10 Burpees Skill: Agility Ladder
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